Good Health

Will The Keto Diet Make You More Productive?

by Glen Depke, Traditional Naturopath

Exhaustion WPThis article is about choosing to burn clean, or dirty fuel … in a way .

So what the heck do I mean by dirty fuel?

Let me explain. There are two significant nutritional choices that will provide most of your energy throughout the day. You can eat carbohydrates or you can eat fat to convert into energy.

This occurs through processes called glycolysis and beta-oxidation both ending in the Kreb’s cycle, or also known as the citric acid cycle.

Let’s keep the explanation simple though.

These processes basically describe the conversion of your nutritional choices into energy.

First let me tell you that you will actually enjoy about six times more energy by converting fat into energy, than relying on the conversion of carbohydrates.

You may remember back in the late 70’s and early 80’s when everybody was focused on “carb loading”?  At that time, we were basically told to eat carbs as your meal prior to major activity.  And you may have been eating things like pasta, grains and flour based products with the thought that you were increasing energy and performance.

Well, the result was quite the opposite, it was in fact leading to energy production, but it was a very inefficient production and conversion to energy. This is what we refer to and call “dirty” energy.

So, back to dirty energy.

Understand that when you convert carbs into energy, your body produces a higher amount of free radical activity and oxidative stress as compared to converting fat into energy.

Fat conversion into energy creates less free radicals and oxidation AND provides you about six times more energy!

Sounds like a win/win for you, right?  Yes, fat conversion into energy makes your body perform more efficiently while burning clean fuel!

What The Keto Diet Means For Burning Clean Fuel and Your Nutritional Choices

Now, I am not telling you to stop eating all carbs and to stop eating your veggies. After all,  vegetables are very important for you from a fiber and nutrient uptake perspective.

I am also not telling you to go Atkin’s and eat all the fat and protein you want.

I am simply suggesting that you learn how to burn fat for fuel to enjoy “clean” energy and MORE energy.

Oh, and by the way, this will also help with:

  • Mitochondria production (the little engine that drives every cell in your body)
  • Help regulate blood sugar
  • Help with weight loss
  • Lowering insulin naturally
  • Helpful anti-cancer strategy
  • Increased energy

So how do you do this?

Guidelines for Burning Clean Energy

Here are some general guidelines:

  • First meal of the day when initially hungry, preferrably 13 – 18 hours after dinner the previous day
  • You can start your day with an appropriate coffee of black tea
  • Add organic butter and MCT oil
  • Eat your second meal approximately 3 hours after your initial meal
  • Eat dinner early
  • Fast until your first meal the following day (approximately 13-18 hours)

Best carbs to eat:

  • Asparagus
  • Avocado
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Kale
  • Mushrooms
  • Salad greens
  • Sauté greens
  • Spinach
  • Zucchini
  • Berries
  • Grapefruit

Ideal sources of protein:

  • Grass fed beef
  • Lamb
  • Pork (limited amounts)
  • Poultry (free range and organic preferred)
  • Seafood (wild caught preferred)
  • Sardines/anchovies
  • Wild game
  • Eggs (cage free, organic preferred)
  • Organ meats (organic)

Ideal sources of fat:

  • Coconut oil
  • MCT oil
  • Krill oil
  • Cocoa butter
  • Avocados
  • Raw, organic, grass fed butter or ghee
  • Lard or tallow
  • Other saturated animal fats such as duck fat
  • Olives and extra virgin olive oil (third-party certified)
  • Various seeds and nuts
  • Organic pastured eggs
  • Grass fed meats
  • Coconut oil
  • Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill

Ideal dairy choices:

  • Cheese (hard or high fat versions)
  • Heavy whipping cream
  • Sour cream
  • Full fat crème cheese
  • Raw organic grass fed butter or ghee

Best nuts and seeds:

  • Macadamias
  • Pecans
  • Brazil nuts
  • Coconut
  • Hazelnuts
  • Chia seeds
  • Hemp hearts/seeds
  • Pumpkin seeds
  • Black sesame seeds
  • Black cumin seeds
  • Raw cacao nibs
  • Flax seeds (ground)

Best snack choices:

  • Avocado
  • Olives
  • Pickles (naturally fermented w/o vinegar)

Limit your sweeteners to these (limited use):

  • Stevia (preferably liquid and organic)
  • Lo han or monk fruit
  • Xylitol
  • Erythritol

Follow these guidelines for meal preparation:

  • Net carbs of approximately 50 grams per day (total carbs minus carbs from fiber)
  • One gram of protein for every kilogram of lean body mass
  • 70 to 85% of your daily calories from ideal healthy fats

If you are the real go getter and love to take on your new focus head on and both feet in, this may be all you need to enjoy burning clean fuel and enjoy the overall benefits of burning fat for energy and fuel.

Remember, the “clean” energy and fuel!

Click Here to Learn How to Customize Keto for YOU…

If you have any comments or questions regarding this article you may post directly on Glen Depke’s Facebook page or on his Twitter page . He will address them for you personally.

Apply for Your Opportunity to “Feel Young Again” With Depke Wellness

You can reach him directly at (800) 960-2755.

“The products on this page have not been reviewed by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.”

                This article was contributed by Glen Depke,  a Traditional Naturopath with a full time practice in Newport Beach, California.  He has expertise in supporting individuals in maintaining a productive healthy ketosis  lifestyle, while feeling young again.

                Reacting to Overwhelm & How To Quickly Regain Control

                We all get that anxious rush when things are going downhill or differently than expected.
                When deadlines are blown, finances behind and there are too many demands to sit tidily our Inbox. its a horrible feeling!  Overwhelm undermines your true identity and steals your energy.  You are more likely to underperform when overwhelmed, so try to neutralize it and you will recover more quickly.

                Here are a additional suggestions that just might help get you back on your dime and breathing normally 😐

                * Make Quiet Time. Take a couple minutes, or hours even, to physically walk away. Breathe in some clean air.

                * Get a good nights sleep.

                * Rethink your strategy. You may have set unreasonable expectations, or taken on too many tasks in relation to your present
                resources.

                * Learn to say No, nicely. Its one of the hardest things to do.

                * Communicate with your peers, supervisors, direct reports, and explain where you are and why you are behind.

                * Reformulate priorities and try to reset deadlines with doable objectives and expectations.

                * Try to get consensus from your team on what is doable and the order in which things are effectively completed.

                * Bring in additional resources to get the job done on time if necessary.

                * Re-calendar and Block time to complete priority tasks.

                * Set boundaries and limits on additional, or new responsibilities. Limit taking on new tasks until priorities are completed.

                * Limit all outside distractions, including News feeds.

                * Limit multitasking since statistics prove that multitasking dilutes your focus and is inefficient.

                * Listen to your thoughts and your random musings.

                * Commit to documenting your thoughts and feelings so you know which ones you really believe and you can identify when overwhelm lifts.

                * Get your physical space as organized as you can so that you can easily locate tools and recognize a system of order, or disorder.

                * Learn how to know and recognize a true emergency.

                * Set milestones so you know when goals have been accomplished and what tasks remain outstanding.

                * Remember to celebrate when you have made it through to the other side. You will!

                How Your Productivity is Affected By Sleep Apnea (“OSA”)

                Suzette Panton MD.

                Suzette Panton MD

                In recent years, we have become increasingly aware of the vital role sleep plays in daily life and our general feeling of well-being. There are so many factors that influence whether or not we get a good night’s sleep.

                Insufficient Sleep?

                Hw much sleep is enough for you? Insufficient sleep is common in today’s modern society. Busy lifestyles and technology exposure can negatively impact our sleep patterns and habits resulting in inadequate nightly sleep hours.

                Our sleep can also become fragmented for a number of other reasons.

                Sleep fragmentation results in overall decreased quantity and quality of sleep. This in turn will impact how we perform on the job, at home and during our waking hours.

                One condition that can cause fragmented sleep is Obstructive Sleep Apnea (“OSA”).

                OSA is a chronic medical condition characterized by recurrent episodes of shallow or sometimes complete cessation of breathing during sleep. This is caused by the upper airway in the body becoming obstructed.

                Obstruction of the upper airway results in the blockage of airflow and oxygen, these are vital to life. This in turn causes recurrent periods of awakening (body arousal) throughout the night, resulting in sleep fragmentation and tiredness upon awakening. We may not even be aware of these periods of awakening during our sleeping hours!

                OSA Symptoms

                – Low blood oxygen saturation levels, that is low oxygen levels during sleep time.
                – Loud snoring;
                – Irregular breathing patterns during sleep;
                – Daytime fatigue and tiredness upon awakening;
                – A morning headache;
                – Daytime sleepiness and unintended periods of drowsiness;
                – Difficulty completing tasks;
                – Poor concentration;
                – Decreased memory and retention;
                – Irritability, and
                – Depression.

                These symptoms can negatively impact performance and individual function capacity.

                Additionally, some individuals with untreated OSA become at risk for accidents both on the job and on the road.

                Unfortunately untreated OSA also puts us at risk for medical conditions such as:
                stroke, heart disease, diabetes, hypertension, irregular heart rhythms and congestive heart failure.

                Inadequate control of these underlying medical conditions will affect your health, quality of life and professional performance.

                Risk Factors For OSA

                Risk factors for OSA include post-menopausal women and women older than forty (40) years;
                Overweight adults with an OSA family history;
                People with certain physiological features such as facial/upper airway indicators for example large tonsils, a large neck, or large tongue, a deviated nasal septum or a small jaw.

                Further, women are at increased risk of developing OSA during specific periods of life. Post menopausal women have an increased prevalence of OSA. This may be a secondary factor to decreasing progesterone levels.

                There is also an increased risk of OSA during pregnancy. Factors contributing to OSA during pregnancy include hormonal changes, increased neck circumference due to weight gain, swelling within the pharyngeal region, and elevation of the diaphragm due to an enlarged uterus.

                It is therefore really important to seek help from your medical provider if you, or your partner become concerned by any of the described symptoms. If you are overweight, significant weight reduction can sometimes helps to minimize the condition.

                Finally, OSA when diagnosed is treatable. Treatment from your medical provider is important for long term success and an improved quality of life.

                This article was contributed to GirlsLovePowerTools by Suzette Panton MD. Dr. Panton is Board Certified in Pulmonary, Critical Care and Sleep Medicine. She is mom to 3 outstanding sons, ages 21, 19, and 12.  Dr. P is a high performance professional. Click here to get your free Blueprint that will help you Build Your Business for Enterprise.